1 - Stand with your feet shoulder-width apart, toes pointing slightly outward. Place a kettlebell on the floor about a foot in front of you.
2 - Bend at your hips and knees to reach down and grip the kettlebell with both hands using an overhand grip (palms facing you). Your arms should be fully extended, and your back should be flat.
3 - Begin the movement by pushing your hips back (hinging at the hips), allowing your torso to lean forward slightly. Keep your knees slightly bent.
4 - Swing the kettlebell back between your legs while maintaining a firm grip. Your arms should remain straight, and your back should stay flat.
5 - drive your hips forward and straighten your knees to swing the kettlebell forward and up. The force generated by your hips should propel the kettlebell upward. Keep your arms relaxed and let them follow the motion of the kettlebell.
6 - At the top of the swing, the kettlebell should reach chest height.
7 - Allow the kettlebell to swing back down between your legs by bending at the hips and knees while maintaining a flat back.
